Biological Age Calculator

🏋️ Test 1: Dead Hang / Grip Strength

Dead Hang Protocol:

• Hang from pull-up bar with arms fully extended
• Keep body still, no swinging
• Time until you must let go
• Safety: Use spotter or step stool

Grip Strength Protocol:

• Use hand dynamometer ($20 on Amazon)
• Squeeze as hard as possible
• Test both hands, record best result in kg
• 3 attempts per hand

💪 Test 2: Push-ups (Continuous)

• Start in plank position, hands shoulder-width apart
• Lower chest to ground (or fist height)
• Push back up to full arm extension
• Continue without rest until failure
• Maintain straight body line
• Safety: Stop if you feel shoulder/chest pain

🧘 Test 3: Plank Hold

• Forearms on ground, elbows under shoulders
• Body in straight line from head to heels
• Engage core, don't sag or pike
• Hold position until failure
• Time in seconds
• Safety: Stop if lower back pain occurs

🦵 Test 4: 30-Second Squats

• Stand with feet shoulder-width apart
• Lower until thighs parallel to ground (or sit in chair for modified version)
• Return to standing
• Arms crossed over chest
• Count total reps in 30 seconds
• Safety: Use chair for support if needed

⚖️ Test 5: One-Leg Balance (Eyes Closed)

• Stand on one leg, hands on hips
• Close your eyes
• Time until you lose balance or open eyes
• Test both legs separately
• Record time in seconds for each leg
• Safety: Stand near wall for support

🧘‍♂️ Test 6: Sit-and-Rise Test

• Sit cross-legged on floor
• Rise to standing without using hands, knees, forearms, or side of leg
• Start with 10 points
• Subtract 1 point for each support used
• Subtract 0.5 for loss of balance
• Safety: Have chair nearby for support

🫀 Test 7: VO2 Max Step Test (Queen's College Protocol)

• Use 16.25" step (men), 14" (women), or 12" (modified)
• Step up and down: up-up-down-down = 1 cycle
• Pace: 24 steps per minute for 3 minutes (total 72 cycles)
• Measure heart rate IMMEDIATELY after stopping (within 5-10 seconds)
• Use metronome app at 96 BPM for timing
• Safety: Stop if dizzy or short of breath

💓 Test 8: Resting Heart Rate

• Measure first thing in morning, before getting out of bed
• Sit quietly for 5 minutes
• Count pulse for 60 seconds (or 15 sec × 4)
• Repeat for 3 consecutive mornings
• Record average of 3 measurements

📏 Test 9: Waist-to-Height Ratio

• Measure height in centimeters
• Measure waist at narrowest point (usually just above belly button)
• Measure in morning, after exhaling
• Tape snug but not tight
• Take 3 measurements, use average
• Target: Waist ÷ Height ratio should be <0.5 for optimal health

🤸 Test 10: Flexibility - Sit-and-Reach

• Sit with legs straight, feet against wall
• Place ruler/measuring tape at feet (0 point)
• Reach forward with both hands
• Hold maximum reach for 2 seconds
• Measure distance past toes (+) or before toes (-)
• Safety: Don't bounce, gentle stretch

⚡ Test 11: Reaction Time Test (Optional)

• Click "Start Reaction Test" button above
• Screen will turn from red to green
• Click/tap as fast as you can when green
• Test repeats 5 times with random delays
• Average of 5 trials = your reaction time
• Takes only 30 seconds
• Note: Results may vary by device - feel free to skip this test

🏃 Test 12: Heart Rate Recovery Test

OPTION A - Use Test #7 Data (Easiest):

• If you completed Test #7 (VO2 Max Step Test), you already have this data!
• Peak HR = Your heart rate IMMEDIATELY after the 3-minute step test
• Wait 1 minute (sitting/standing still)
• Measure heart rate again at exactly 1 minute
• Recovery = Peak HR - 1-minute HR

OPTION B - Separate Maximum-Effort Test:

• Perform several minutes of maximum-effort activity (jumping jacks, burpees, intervals, running, cycling, etc.)
• Continue until you reach near-maximum heart rate (typically 3-7 minutes depending on individual)
• Goal: Reach 85-95% of estimated max heart rate (approximate: 220 - your age)
• Record peak heart rate IMMEDIATELY after stopping
• Rest completely for 1 minute (sitting)
• Measure heart rate at exactly 1 minute
• Recovery = Peak HR - 1-minute HR
• Note: Time to peak varies by individual - listen to your body

Safety: Consult doctor first if over 50 or have heart conditions